The Greyskull LP plan is a 12-week, three-day Beginner template with two exercises per session. It is a simplified adaptation inspired by Greyskull, rather than a verified transcription of the complete original method.
What a week contains
Week one alternates A/B/A; week two alternates B/A/B.
| Session | Supplied working sets |
|---|---|
| A | Back squat 2×5 + 1×5+, then bench press 2×5 + 1×5+ |
| B | Deadlift 1×5 + 1×5+, then overhead press 2×5 + 1×5+ |
The plus sign identifies an AMRAP set: record additional reps while you can maintain the movement, rather than treating five as an instruction to stop or pushing through a loss of control. Warmup prescriptions appear separately.
This version puts the lower-body lift first and includes two deadlift working sets. Those details matter: do not combine advice for a different Greyskull version with this schedule and assume they match. There are no rows, chin-ups or assistance exercises in the supplied template. Equipment is a barbell, plates, rack with safeties and bench.
Loads, misses and the end of the block
Guided setup starts from a working weight you choose in the first workout; no tested max is needed. Known-weight setup uses percentage references, with these working sets at 85%. That is an implementation choice, not a claim that every novice should begin at 85% of a true maximum.
With known weights, completing all working-set targets adds 5 lb by default to future reference weights. Custom increases override that default; setting 0 keeps the reference unchanged. With progression enabled, misses hold the reference; three consecutive failed exposures reduce it by 10%. Guided weights stay under your control. These are generic app rules, not the original method's complete AMRAP-driven increases or reset system, so extra reps do not produce a special increase. Review your log before repeating the 12 weeks.
Choosing this adaptation
This may suit someone who wants a short lift list and understands the supplied limitations. For an alternating plan that includes rows, compare StrongLifts 5×5. For a broader mix including chin-ups, inspect Ivysaur 4-4-8.
Original-method fidelity has not been verified against a creator-published source in this review. The facts above describe the actual Strength Programs template.